Let Learn More about WHERE your shoulder pain can be coming from?
The Rotator Cuff
Strengthen These Muscles For a Pain-Free Shoulder:
The ‘rotator cuff’ is a collective term for a group of 4 muscles. These muscles contribute to the stability of the shoulder joint. They all come from different parts of the shoulder blade, attaching to the top of the arm. The cuff also has other roles to play in the shoulder such as internal and external rotation. It is usually these shoulder stability muscles, which are affected by impingement injuries.
During upper limb movement, if the rotator cuff is weak or damaged, your shoulder is less likely to stay securely and correctly positioned in the joint. This puts stress on the ligaments and cartilage of the joint. And can lead to a variety of tears and subsequently poor movement patterns.
Adequate rest and rehabilitation are critical for a full recovery if any of these muscles are damaged
As Osteopath’s we can help to determine if these muscles are weak. And help develop a strengthening program. Correct movement patterns and reasonable strength are also essential in a pain-free functioning shoulder. Small weights, if any, and controlled isolated movements throughout the range of movement is a great start for a healthy and functional shoulder.
Stabilise Your Shoulder for Pain-Free Movement:
One of the most common attributes you see in individuals with shoulder pain is poor scapula (shoulder blade) control. Whilst lifting a weight with your arms extended, as in a push-up or ‘plank’, poor control of the muscles in your back can make your shoulder blades ‘wing’ out.
Muscles joined to the shoulder blade need to be balanced to have correct movement patterns. If imbalanced, the weaker muscles become stretched, tight, and weakened further as they ‘hang-on’ to the scapular being pulled around the rib cage incorrectly.
Something simple such as seated rows, push-ups or ‘superman’ exercises can strengthen the usual suspects in poor scapular control. Your Osteopath can assess this control whilst you perform a variety of specific arm movements and can provide you with an exercise program tailored to your area of weakness.
Corrective Exercise Rehabilitation
Correct rehab is one of the most pivotal stages of injury recovery and it can either set you back to square one by re-injuring the tissues, or even further back by injuring them to a greater extent.
Rehab is defined as the re-introduction of normal movement patterns and physical stresses through the body in order to restore normal function to an individual. The gradual introduction of movements specific to your sport is important in order to achieve these particular physical stresses.
Staggering rehabilitation is the key. If you head back to the training ground ‘all-guns blazing’, it will end in further delay to getting back to normal. Activity in a controlled environment like a gym is best for this steady introduction. Working individual muscle groups and specific actions with slowly increasing weights is the best way to steadily return to normal function.
The Importance of Osteopathic Treatment in Shoulder Pain:
Increasing the stability of the shoulder joint, the surrounding joints and strengthening the muscles, which influence the shoulder, is the best way to avoid injury. If you do damage your shoulder, you are more likely to re-damage it as the area becomes a ‘soft-spot’. However, this shouldn’t mean the end of your sporting career. Working with an osteopath has been proven to reduce the extent of damage, reduce the likelihood of repeat injuries and the amount of potential repeat injury damage.
If you would like a more in-depth and specific assessment of you and your shoulder pain. Do not hesitate to book in today with one of our Osteopath. We love treating shoulders and pride ourselves on always putting you first.